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10 Ways to Beat Prediabetes

10 Ways to Beat Prediabetes

According to diabetes.org, approximately 86 million American adults have prediabetes, and another 29.1 million have developed Type 1 or Type 2 diabetes. There is a long list of health complications associated with being diabetic, so it is imperative for those in a prediabetic state to take immediate action to prevent the onset of this disease. Fortunately, you can get your health under control by implementing a few new practices into your daily routine.

1. Remove soda and sports drinks from your diet.

One of the biggest issues that people with diabetes face is difficulty keeping their blood sugar in line. If you have been diagnosed with prediabetes, it is just as important to remove all unnecessary sugar from your diet. Caffeine can also cause problems, so your best bet is to stop drinking all regular sodas, sports drinks, sweet tea and anything else that contains caffeine. When temptation to grab a soda strikes, be sure to remind yourself that the average 12-ounce can is filled with the equivalent of 10 teaspoons of sugar.

2. Start a regular exercise program.

Exercise and diet are two of the most important things for you to embrace if you want to avoid developing diabetes. Experts recommend working out for at least 30 minutes per day, and this may require some professional input or instruction to help ensure you stay safe and don’t get bored. For example, Les Mills fitness programs offer a wide variety of options, ranging from dancing to a full-body weights workout. Utilizing a program that allows you to learn many different things will make exercising more mentally and physically engaging, and it will also give you a better overall workout.

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3. Make the switch to low-fat dairy products.

The good news is that you do not need to completely give up dairy unless you’re lactose intolerant. However, your body will thank you for it if you begin substituting low-fat or no-fat dairy products. The American Diabetes Association advocates that this is one of the best ways to keep your intake of sugar and carbs low while still getting the necessary protein and calcium. You can get used to the lower fat products by gradually stepping down from whole fat to 2 percent, followed by 1 percent and, finally, no-fat.

4. Keep a diary of your food consumption and emotions.

A food diary is important for prediabetics and people with diabetes, and it can also be useful for everyone else. In a nutshell, you should write down what you eat, along with the time, and monitor yourself for any mood changes. Carefully capturing all of this information can help clue you in to which food items are causing you the most issues. Additionally, tracking your food will help you get a better idea of how healthy, or unhealthy, your daily diet actually is. From there, you can make the necessary changes to improve your health.

5. Replace bad carbs with whole grain food.

Whole grains have been found to help people avoid diabetes, and they can even prevent someone from reaching the prediabetic stage. In fact, studies have found that ingesting at least 59 grams of whole grains daily will reduce your odds of becoming prediabetic by 27 percent. Researchers also discovered that people who consume 30 grams or less of whole grains are at the highest risk of becoming diabetic. In other words, check your pasta, bread, cereal, and other grains to ensure that you are getting enough whole grains.

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6. Avoid juice and eat fruit instead.

Fruit juice might seem like a good idea, but the reality is that most of these drinks are packed with sugar. A comparison of soda and juice found that many popular juice items, including Minute Maid 100 percent Apple Juice, are just as bad, or even worse, than popular sodas such as Pepsi and Mountain Dew. Meanwhile, fruit has fiber and other nutrients that help your body better absorb their natural sugar content.

7. Increase your water consumption.

One of the issues that can plague people with prediabetes is feeling hungry even after they have eaten. Because of this, experts recommend increasing your daily water intake. It is best to drink a full glass of water after each meal, and you can also help ward off hunger by drinking another full glass with your food and in-between your typical meal times.

8. Commit to 8 hours of sleep per night.

Sleep deprivation is one of the many risk factors that can lead to prediabetes, so getting more than six hours of sleep every night is a must. However, if you are already prediabetic, you will want to commit yourself to a regular schedule that allows you to get eight hours of sleep every night. Doing this will help your body deal with the prediabetic stress, and it is one of many steps you can take to stop your downward spiral toward Type 2 diabetes.

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9. Remove junk food from your home.

Humans are creatures of habit, which means that if you keep junk food in your home, you are most likely going to eat it during moments of stress. If you must keep some unhealthy snacks in your house, be sure to put them out of sight so that you will be less likely to think of them when you are feeling hungry. Ideally, though, you will remove all of the candy and other junk food and replace it with easily accessible healthy snacks, including fruit and vegetables.

10. Reach for food that is high in fiber.

Food that is rich in fiber will typically have a lower glycemic index (GI), and this is an important component in reducing your blood sugar levels. Keep in mind that naturally occurring food sources are best because highly processed food tends to have a higher GI, regardless of the fiber content. In other words, it is best to choose high fiber food such as whole grain pasta, lentils and broccoli.

Another important thing you can do to help yourself is to become educated about the common diabetes misconceptions. Combining knowledge with lifestyle changes is truly the best way to stop prediabetes in its tracks.

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Featured photo credit: Image by Viktor Hanacek via picjumbo.com

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Holly Chavez

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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